Shopping Guide

Whole Grains (starches) / Fruits /

Proteins

/ Non-starchy Vegetables /

Miscellaneous

Whole grain crackers:
Ry Krisp™
Wasa Fiber Rye™
Triscuits™ (low fat)
Melba Toast™
Whole grain bagels:
Natural Ovens ™
Whole grain bread:
Natural Ovens™
Healthy Life™
Whole wheat pita
Whole wheat english muffin
Tortillas:
La Tortilla Factory™
Corn
Whole wheat pasta
Instant barley
Instant brown rice
Bulgur wheat
Quinoa
Potatoes (w/skin)
Sweet potatoes (w/skin)
Peas
Corn
Bean/lentil soups
Vegetarian chili
Hummus
Bean dip (low fat)
Dried beans
Canned beans (drain and rinse)
Orville Redenbacher Smart Pop!™ mini popcorn bags
Natural Ovens™ muffins
Whole grain waffles:
NutriGrain™
Kashi™
High fiber cereals:
FiberOne™,
All Bran™
Kashi Go Lean™
Kashi Good Friends™
Shredded Wheat n’
Bran™
Uncle Sam™ flakes
Oatmeal / Apples
Applesauce (no sugar added)
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Grapefruit
Grapes
Guava
Honeydew
Kiwi
Mandarin oranges
Mango
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Plum
Prunes
Raspberries
Strawberries
Tangerines
Watermelon
Fruit bowls
(in own juice)
Milk & Yogurt
Skim Milk
Soy Milk
Yogurt (light)
Drinkable Yogurt (light) / Cheese (low fat)
String cheese
Cottage cheese (low fat or fat free)
Eggs
Egg Beaters™
Canned tuna, chicken, salmon (in water)
Tuna or Chicken kit (low fat)
Crab
Salmon
Sardines (in water)
Shrimp
Edamame (Soybeans)
Soy pepperoni
Soy “meats” (burgers, hotdogs, nuggets, crumbles)
Peanut butter
Nuts
Chicken
Chicken sausage
Turkey
95-97% lean ground sirloin
Beef (loin and round cuts)
Lean roast beef
Ham (low fat)
Pork Loin
Turkey, beef, or soy jerky (low fat) / Artichoke hearts
Asparagus
Beets
Bok Choy
Broccoli
Brussels sprouts
Butternut squash
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens
Green beans
Green onions
Hearts of palm
Jicama slices
Kale
Kohlrabi
Leeks
Mushrooms
Mustard greens
Okra
Onions
Pea pods
Peppers (all varieties)
Pumpkin
Radishes
Romaine
Salsa
Salad greens
Scallions
Spinach
Summer squash
Tomato
Grape tomatoes
Turnips
Water chestnuts
Watercress
Zucchini
V-8™ or tomato juice (low sodium) / Herbs and spices, fresh or dried (Turmeric, Cilantro, Parsley)
No salt added; Mrs Dash™)
Garlic or Pre-minced garlic (packed in water)
Ginger
Flax seeds
Vinegars
Lemon/lime juice
Low-fat salad dressing (50cal/2T)
Mustard
Spray butter
Cooking spray
Benecol™
Take Control™
Low fat sour cream
Low fat cream cheese
Olive oil
Avocado
Green Tea, Black Tea
La Croix™
Propel™
V8 Splash™
Light cranberry cocktail
100% Fruit juice
Frozen meals:
Healthy Choice™
Kashi™ Lean Cuisine™
Smart Ones™
Amy’s™
Lean Pockets™
Disposable tupperware/ baggies
Protein bar/shakes:
(snack: <150 cals; meal: >200 cals)